Simulating the Toe Off Event in Walking to Stretch Your Plantar Fascia

You learned in my first post on Plantar Fasciitis that stretching the plantar aponeurosis aka fascia is associated with better outcomes than other conservative, conventional treatments including anti-inflammatory medications, corticosteroid injections, and both custom and over the counter orthotics. In addition to stretching the tissues statically, you can functionally stretch the plantar fascia by simulating the tensioning of the plantar fascia that occurs during the propulsion phase of gait (walking). Three variations of the static stretch are provided in order of intensity, followed by a link to a video of the dynamic, functional stretch.

Plantar Fascia Stretch – Static

Plantar fascia stretch

Plantar fascia stretch from my behind

Level 1

Stand up on your knees with the dorsal (top) sides of your feet and toes touching the floor.

Extend the toes of your right foot forward, so that the bottoms of your toes are touching the floor

Hold for 1 minute and repeat on left foot

Kneeling plantar fascia stretch

Level 2

Be on your hands and knees with the dorsal (top) sides of your feet and toes touching the floor.

Extend the toes of your right foot forward, so that the bottoms of your toes are touching the floor

Pressing your hips back towards your heels will increase the stretch

Hold for 1 minute and repeat on left foot

Semi hands & knees plantar fascia stretch

Level 3

Begin in either Level 1 or Level 2 starting position

Extend the toes of your right foot forward, so that the bottoms of your toes are touching the floor

Sit back on your heels (vajrasana) with your spine upright and neutral

Hold for 1 minute and repeat on the left side

Plantar Fascia Stretch – Dynamic

Be on your hands and knees with the dorsal (top) sides of your feet and toes touching the floor

Bring your right foot forward until the sole is on the ground and your butt is on your left heel

About me

I teach Yoga, Restorative Movement, and best practices to strengthen, stretch and mobilize ankles and feet.
I learn by writing. My blog is where I write about what I know and what I am learning about movement.
I am not an expert on feet or alignment or stretching or any of the subjects that I write about, but I hope to bring to bear my expertise as a former research librarian and current student of many body movement fields, to take potentially complicated information, distill it, and communicate it to you so that you can take charge of the health of your feet and all that they carry.